Health and Wellness

Four Prize Drawings for Spring Wellness Challenge

All employees and students are welcome to participate in the Spring Wellness Challenge that runs until May 15. We will have a drawing each month for these great prizes:

  • Fitbit Flex
  • Yoga kit: mat, towel, block, and strap
  • Fitbit Aria wi-fi scale
  • $100 “Kindness in Action” Award – learn more at

In February, Casey Slaney from the Downtown campus won a yoga kit and Jacob McCann (student) won a Fitbit Flex!
The Spring Wellness Challenge includes two components:

  1. Free access to and the free Whil app with guided meditations to calm the mind, strengthen the body, and boost leadership skills
  2. Spreading acts of kindness with Smile Cards

How to join the challenge:

  1. Sign up at with your email
  2. Go to your email to confirm your account
  3. Download the free app for your phone or tablet from the App Store or Google Play (or you can use the web version of on your computer)
  4. Log in and try some guided meditations!
  5. Spread acts of kindness with Smile Cards (available at front desks across the College)

Tell us about acts of kindness you have seen or done!
Use hashtag #KindnessMC on Facebook, Twitter, and Instagram, or you can email your story to Lisa Lanting.
If you need some ideas on how to use Smile Cards at Madison College, consider these:

  • Send an anonymous note of appreciation
  • Donate a meal to a student in need
  • Pay for the person behind you in line
  • Leave a flower with a kind note
  • Buy a car wash for someone
  • Give a gift certificate for a massage at the Massage Clinic at Truax

Contact Lisa Lanting.

Published February 29, 2016.

Download the Whil app and start a wellness practice

Do you want to learn more about how to manage stress; reduce worry and anxiety; and improve your sleep? Are you interested in building your confidence and ability to communicate better with others? Whil can help!

The Whil app is available for free for all Madison College employees and students until Sunday, May 15. Download Whil to your computer, smartphone or both. Modules can be completed at your own pace whether you have one minute, five minutes or an hour.

Popular training session downloads this week include titles such as: Become a Sleep Ninja, Calm Anxiety and Resilience.

Sign up today - give Whil a try. This offer is valued at over $50.

To sign up, visit Whil’s website. Enter your Madison College email - log in to your Madison College email and start using Whil to improve your health and well-being.

Published February 26, 2016.

Open enrollment for vision insurance and flexible spending accounts

It's time to start planning for next year's vision, medical and daycare expenses.

Watch your mailbox at home and your Workday Inbox. Open enrollment for vision insurance and flexible spending accounts (FSA) started Monday, Nov. 2, and ends Monday, Nov. 23.

NEW! Easier enrollment, no paper:

Who is eligible to enroll?

  • Health Care FSA: full-time employees
  • Dependent Care FSA: part-time PSRP and full-time employees
  • Voluntary Vision Insurance: part-time PSRP and full-time employees

Learn more about these benefits here:

Questions? Contact the Help Desk by email or at (608) 246-6666 so we can log all of the questions and improve communications.

Published October 27, 2015. Updated November 13, 2015.

Special Mindfulness Session on October 14 at Truax

Join us on Wednesday, October 14, from 12:00 to 12:30 p.m. for a special mindfulness session with Lisa Cappelli.
This is free and open to all employees and students. No registration required; just drop in.
Lisa will focus on a meditation technique called shamatha or ‘peaceful abiding’. She will guide us through a mindfulness meditation using our breathing to calm our minds and work with our thoughts. Mindfulness meditation practice is an opportunity for us to cultivate a natural sense of peace, relaxation and clarity.  It can lead to developing a greater sense of friendship with ourselves and give us practical tools for dealing with stress and difficulty in our everyday lives.
Lisa Cappelli, RN MS CHPN, has been a full time faculty member in the Nursing Program at Madison College for thirteen years. She is a Certified Hospice and Palliative Care Nurse and has specialized in end of life care for over sixteen years. Lisa began to study and practice meditation in 1987 and is a Meditation Instructor and teacher at the Shambhala Meditation Center of Madison. She is a student of Sakyong Mipham Rinpoche and has participated in research at The Center for Investigating Healthy Minds based at UW-Madison.
There are three weekly mindfulness practice sessions this semester:

  • Mondays from 11:30 a.m. - 12 p.m. in the Bamboo Room 131, Health Education Building, Truax Campus
  • Tuesdays from 2-2:20 p.m. in Room D302 at the Downtown Campus
  • Wednesdays from 12-12:30 p.m. in the Bamboo Room 131, Health Education Building, Truax Campus

Contact Lisa Lanting.

Published October 6, 2015. Updated October 7, 2015.

Flu Shot Clinics at Truax on October 6-7

Save a trip to the clinic; get your flu shot at Truax. Our nursing students and faculty will be giving flu shots alongside GHC nurses on October 6-7. This is a great opportunity to support our student nurses and give them valuable clinical experience.
Tuesday, October 6
10:30 a.m. - 2:30 p.m.
in the Health Education Building
Wednesday, October 7
9 a.m. - 3 p.m.
in the Redsten Gym
On these two days, students may get free flu shots.
For employees, there is no charge if the flu shot is billed to WPS, GHC, or Medicare/Medicaid. If you have Dean, Unity, or PPlus, they may not pay for a flu shot at Madison College, so please get a flu shot in their network.
The cost is $30 if it is not billed to WPS, GHC, or Medicare/Medicaid. Please bring your insurance card. Students may also get a flu shot for $13 at the GHC clinic at Truax.
These walk-in flu shot clinics are not open to children or family members - please ask family members to schedule a flu shot at the GHC clinic at Truax.
Contact Anna Marie Hoffmann or Lisa Lanting.

Published September 16, 2015. Updated October 7, 2015.

Free BCycle Memberships for Employees and Students

Madison BCycle has just installed a new bike-sharing station at the Health Education building at Truax. A ribbon-cutting ceremony will be held on Thursday, October 1st at the Madison College BCycle station.

To celebrate the new station, BCycle is offering FREE annual memberships to all students and employees who sign up by December 31, 2015. This is a $65 value.

With a BCycle membership, you will have access to 350 bikes at 40 stations in Madison.

How does BCycle work?

Once you have a membership, you may check out a bike from any BCycle station. Take unlimited free trips around town - just return the bike to another station within 30-minutes to avoid additional charges.

How to get a free membership

1. Go to by December 31, 2015.

2. Click on “Join Now.”

3. Use your email address when you create your account.

4. Select $65 Annual Membership and enter one of these Promotion Codes:

    - Employees use code MATCSTAFFFREE

    - Students use code MATCSTUDENTFREE

5. Enter a credit card that will be kept on file in case you go over the 30-minute time limit for each trip.

Note: You will not be charged the $65 membership fee if you enter the promotional code.

6. Download the free mobile app BCycle Now to find nearby bikes and stations.


The Madison College BCycle station marks the realization of a goal set by the Student Senate in 2012 to bring bike sharing to the campus. “The installation of this BCycle Station is a symbol of the student leader vision, influence and determination,” said Jackie Dahlke, Coordinator of the Student Life Team at Madison College and Student Senate Advisor. Capital costs for the station are supported by the College, with annual operating costs supported in partnership with the Student Activities Board. The station demonstrates the dedication of the campus to wellness, environmental sustainability and commuter alternatives.

Questions? Contact Jackie Dahlke or Lisa Lanting. For help registering, call BCycle's customer service line at (800) 473-4743.

Published September 16, 2015. Updated November 5, 2015.

Relax during free yoga week

Free 55-minute yoga class sessions will be held in room 131 of the Health Education Building.

Classes will be available:

  • Tuesday, Sept. 15, and Thursday, Sept. 17, at 11:30 a.m.
  • Monday, Sept. 14, and Wednesday, Sept. 16, at 4:30 p.m.

Aspects of therapeutic yoga are also included.

Register online.

Published September 9, 2015. Updated September 17, 2015.

New Mindfulness Session on Mondays at Truax

Starting September 14, Amy Nicholson, LMT, SEP will lead a weekly 30-minute mindfulness practice session that incorporates Somatic Experiencing techniques for embodiment, balance and resilience.
These sessions are free and open to all students and employees. No registration required; just drop in whenever it works into your schedule.
Mindful Mondays - start the week feeling grounded.
11:30 a.m. - 12 p.m.
Bamboo Room 131, Health Education Building, Truax Campus
This semester, we will explore the topic of “intention and self-regulation.” Take some time to reflect upon what you’d like to accomplish for the week and bring mindfulness and intentionality into each day.
Amy Nicholson, LMT, SEP is Program Director and Faculty of the Madison College Therapeutic Massage Program. She is a Licensed Massage Therapist and Somatic Experiencing Practitioner who uses holistic mind-body approaches to support healthy nervous system function with individuals who suffer from trauma and symptoms of nervous system dysfunction. She has over 15 years of bodywork, meditation and energetic healing experience and leads a two-week summer study-abroad program in Peru to explore traditional shamanic healing practices in the Sacred Valley.
There are also two other weekly mindfulness practice sessions this semester:

  • Tuesdays from 2-2:20 p.m. in Room D302 at the Downtown Campus
  • Wednesdays from 12-12:30 p.m. in the Bamboo Room 131, Health Education Building, Truax Campus

Contact Lisa Lanting.

Published September 1, 2015. Updated September 21, 2015.

New Wellness Sessions at Convocation on Aug. 25-26

Wellness sessions are free and open to all employees during Convocation.
Earn up to 40 Well Credits by attending these sessions.
Benefits & Wellness Mini-Expo 
10 am - 1pm both days
Location: in the new cafeteria area (former student lounge)
Stop by for a free 5-minute chair massage, chair Reiki, or cholesterol/glucose/blood pressure test. Our reps from GHC, WPS, and the Wisconsin Deferred Compensation (WDC) program will also be here to answer any questions you may have.
Preventing and self-treating muscle pain
10 - 11 a.m. on Wednesday
Location: Bamboo Room 131, Health Education Building
In this hands-on session, we will explore muscle pain and trigger points. Learn easy and inexpensive ways to prevent and treat your own muscle pain. The presentation offers special advice for people who sit at computers, stand for long hours, or do physical work. We will discuss ergonomics, stretches, self-treatment techniques, and test out some massage tools. This is a repeat of the popular session presented at Tech Academy in May.
Presented by Jonathan Garber, LMT, licensed massage therapist and yoga instructor. He has 17 years of experience with therapeutic massage and yoga.
Getting the most out of our years: how to live a long, happy life
11:15 a.m. - 12:15 p.m. on Wednesday
Location: Bamboo Room 131, Health Education Building
Many of us are living well beyond 80 to even 100 years old and more. This presentation will offer research-based tips for longevity and improving the quality of our lives. There is no magic pill one can take to live a longer and healthier life. All we can do is learn about the effects of our environment, genetics, stress, diet, exercise, sleep, and more to help us all make informed decisions on a daily basis. You will leave this presentation with some specific advice on ways to live longer and healthier lives as well as how to embrace the present.
Presented by Heidi Schlappi from Main Street Chiropractic in Waunakee. Heidi is a chiropractor who has been practicing for nine years. She is also a certified personal trainer and yoga instructor who enjoys assisting patients with living healthier, more active lives.
Nature walk along Starkweather Creek
12:20 - 12:50 p.m. on both days
Location: Meet on Gateway patio outside of Welcome Center
Recharge in-between sessions by joining our 30-minute walk through the beautiful Starkweather Creek path. Weather permitting, we will start and finish on the patio outside of the Gateway/Welcome Center. Please wear comfortable clothes and walking shoes.
Everyday practices for creating harmonious relationships at home, work, and in the community
1 - 2:15 p.m. on Wednesday
Location: Bamboo Room 131, Health Education Building
Our relationships at home and work are the life blood of a happy fulfilling life. Creating relationship harmony requires intention, attention, and basic practices. This session will give you three simple (but not always easy) daily practices that support wholehearted living and relationship harmony.
Presented by Suzanne Kilkus, PhD, LMFT, Licensed Marriage and Family Therapist and Certified Mindful Coach with a private practice in Madison called HeartSpace Coaching. She has practiced meditation since 1976 and has taught meditation and mindful living classes for the last 20 years. She is also a 20-year yoga practitioner and a student of tai chi at the Madison Daoguan.
Balancing the body and mind: a guided chakra meditation for energy flow
2:30 - 3:45 p.m. on Wednesday
Location: Bamboo Room 131, Health Education Building
Learn about the chakra system in the human body and how to boost your own energy flow and resilience. Kiro will also guide us through a relaxing and energizing chakra meditation to release any blockages and activate our inner strength and wisdom. This session will include some light stretching, so please wear comfortable clothes if possible.
Presented by Kiro Kopulos from InfiniteFlow Yoga. Kiro teaches classes on hatha yoga and meditation on both the East and West sides of Madison. He is also a dancer, choreographer, and passionate teacher who has been teaching and performing for 30 years. He is a frequent guest artist with Madison’s Kanopy Dance Company and has worked as a freelance choreographer and teacher locally and internationally, presenting his work at the Edmonton, San Francisco and Minnesota Fringe Festivals. He created his own style of physical theatre and vinyasa flow yoga which has emerged through his studies of modern dance, tai chi, mime theatre, hatha yoga, mindfulness meditation and hypnosis.
Questions? Contact Lisa Lanting

Published August 11, 2015. Updated August 13, 2015.

Couch to 5K registration closes August 28

Madison College will hold another guided Couch to 5K program this Fall at the Truax campus. This program is a gentle introduction to running.

We will start by alternating between walking and running to slowly build strength and endurance. At the end of the nine-week program, you will be prepared to run the Madison College Turkey Trot 5K Race.

The group trains together once per week and you will need to complete two other weekly trainings on your own. All fitness levels are welcome. No running experience necessary. 

What: Nine-week walking and running program

When: Two options, choose either Thursdays or Fridays.

             Thursdays, 4:45 - 5:45 pm, starts Sept. 3

             Fridays, 11:30 am - 12:30 pm, starts Sept. 4

Who: For anyone who wants to get active. The program is led by Coach Rebecca Price. 

Where: Room 131, Health Education Building, Truax

Why: Boost energy, confidence and overall fitness

How: Register online by Friday, August 28 at 

Cost for employees and students is $30 (excludes optional 5K Race fees) 

Contact Lisa Lanting.

Published July 23, 2015. Updated August 19, 2015.